10/21/25 - Tuesday

Oct 20

A1) Front Squat 10-8-8-6-6-6

*Start at 65% and work up

A2) Bird Dog Rows 5x10

B) E3MOM x5

15/12 Calorie Row/Bike/Ski/Run

5 Thrusters

5 Burpees Over Bar

*Add 2 Thrusters/Burpees each round. Max Burpees on final round. (5, 7, 9, 11, 13+)

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 but start with 7 reps (7, 9, 11, 13, 15+)

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua

10/22/25 - Wednesday